In this age of information explosion, when night falls, many people choose to stay in touch with the outside world in the glimmer of bedside. Smartphones, a product of this era, have become an indispensable part of our lives. However, this seemingly harmless Xi actually harbors a huge threat to health. Did you know that whenever you're staring at your phone screen in the middle of the night, you may be inadvertently participating in a modern-day version of "chronic suicide"?
A recent study showed that more than 60% of adults admit to using their phones regularly before bedtime, and middle-aged and older people are increasingly joining the bandwagon. This seemingly harmless Xi is actually quietly affecting our health, especially eye health. Staying up late looking at your phone not only causes damage to your eyesight, but can also trigger a range of health problems.
Eye Health: Invisible damage from late-night screen light
Staring at a phone screen for long periods of time, especially at night, has a direct and profound impact on eye health. The blue light emitted by the screen penetrates the eyeball and reaches the retina, and the damage to vision caused by this light is chronic and cumulative. The most common result is digital eye strain, which manifests as eye strain, dryness, blurred vision, and even headaches. In the long term, this fatigue can lead to vision loss and even accelerate the development of certain eye diseases, such as macular degeneration.
Studies have shown that prolonged exposure to blue light increases the pressure inside the eye, which, if not released in time, will accelerate the aging of the eye lens and increase the risk of cataracts. In addition, staying up late to look at the phone for a long time can also interfere with the normal secretion of tears, resulting in dry eyes, which is especially common in middle-aged and elderly people.
Precautions are key. Reduce the amount of time you spend using your phone at night, especially avoid it altogether within an hour of bedtime. Secondly, adjust the screen brightness and contrast, use eye protection mode or wear anti-blue light glasses to reduce the direct damage of blue light to the eyes. In addition, looking away for 20 seconds every 20 minutes reduces the pressure caused by the eyes focusing on the screen for long periods of time. It is also important to maintain adequate indoor lighting to reduce the burden on the eyes due to the high contrast of the screen.
Smartphones and the Sleep Cycle: How Light and Shadow at Night Can Steal Healthy Sleep
Using smartphones at night has become a Xi for many people, but this behavior can seriously affect sleep quality. The blue light emitted by the screen can interfere with the body's biological clock, leading to a disrupted sleep rhythm. This light inhibits the production of melatonin, a key sleep hormone responsible for regulating sleep and wake cycles.
Scientific studies have found that people who are exposed to screen light for long periods of time sleep less and are more likely to wake up during the night. This not only shortens the deep sleep phase, but also affects mental state and cognitive function the next day. Studies have shown that persistent sleep deprivation increases the risk of diseases such as heart disease, diabetes, and obesity.
To protect the quality of sleep, it is recommended to stop using devices with screens at least an hour before bedtime. Instead, read a paper book or engage in relaxation activities, such as meditation or gentle stretching exercises, which can help promote sleep. At the same time, keeping the bedroom environment quiet, dark, and comfortable can help improve the quality of sleep. By adjusting your evening Xi, you can significantly improve your sleep patterns, which can improve your overall health.
Mental health: The invisible killer who stays up late looking at his phone
Immersing yourself in the glow of your phone screen for a long time is not only a burden on your eyes, but also an invisible killer of your mental health. Excessive use of mobile phones, especially at night, can quietly trigger symptoms of anxiety and depression. Studies have found that constant exposure to screens reduces the brain's ability to release melatonin, a decrease in sleep-regulating hormone that directly affects mood stability and mental health.
For example, a study in middle-aged and older adults showed that those who often stayed up late to look at their phones reported higher levels of anxiety and depression. This is not just because of the decreased quality of sleep, but also because the use of mobile phones at night is often accompanied by information overload and the negative effects of social media. Social media is flooded with groomed displays of life, which can create a sense of unsatisfactory life, which can exacerbate the psychological burden.
To alleviate this situation, it is recommended to adjust your phone Xi at night. For example, you can set a specific time after which you will no longer check social media or news. At the same time, engaging in relaxing activities, such as reading paper books or engaging in gentle yoga Xi, can help the brain break away from the digital world and reduce psychological stress. In addition, face-to-face communication with family or friends is also an effective way to relieve digital stress and maintain mental health.
The Hidden Concern Behind the Glow of Late-Night Screens: The Impact of Staying Up Late to Look at Your Phone on Your General Health
In the middle of the night, the glow of the screen doesn't just disturb sleep. Staying up late to look at your phone for a long time not only affects your eyes, but can also lead to a series of physical health problems. This Xi is quietly altering heart health, metabolic function, and mental state.
The impact on heart health is particularly significant. Studies have shown that prolonged exposure to screen light increases the risk of heart disease and high blood pressure. For example, a study involving more than 2,000 adults found that people who used electronic devices frequently had a 39% higher risk of heart disease than those who used them infrequently.
Metabolic function can also be affected. Using your phone late at night, especially if you have poor diet and exercise Xi, can lead to weight gain and an increased risk of diabetes. A study of middle-aged people showed that those who didn't get enough sleep each night were more likely to gain weight than those who got enough sleep due to hormonal imbalances that led to increased appetite and decreased energy expenditure.
In addition to physical health, mental state is also at stake. Staring at your phone screen for long periods of time, especially at night, increases the risk of anxiety and depression. A study involving thousands of adults found that more people who regularly used their phones at night reported experiencing symptoms of anxiety and depression.
Source: Dr. Wang Zhengyu, Department of General Surgery
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